Training has been going strong over the past few months at FitterFaster. Everyone has fully embraced the 3 week periodisation cycle. It starts with MetCon week where we use higher repetitions of each drill . We also include more high intensity cardio focused drills.

Meltdown week follows in which we choose slightly heavier weights, drop the repetitions and use more resistance drills than MetCon week. We also do about a 50/50 split of cardio intervals and resistance training.

The final week in the cycle is Afterburn week. Afterburn is the week where you choose the heaviest weights you can manage for each set. Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout. We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.

For each of these phases, you have to give your best effort. It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here. Its always important to stop straight away if you feel something is not right. However, you have to give your best effort at all times. Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

So, a checklist of actions you can take starting today to get better results:

Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt. In other words, up your intensity. Do this at every workout and you’ll notice that the amount of effort required to do the new number or weight becomes less. You will get stronger and you will start to notice that muscle tone that you all seek. That’s when its time to up your weights again.